Only a small amount of fat is needed for good health.
All fats are high in energy (calories), too much of any type of fat is bad for your health.
For a healthy heart it is important to reduce total fat to:
1 Control weight gain
2. Control blood cholesterol
3. Reduce risk of heart disease (which causes heart attack and stroke)
Where is fat found?
Fat in and around meat, skin on chicken.
Butter, margarine and oil
Cream, sour cream, cream cheese
Lard, dripping, Kremelta, Chefade
Processed meats, salami, sausages
Pastry, quiche, croissants, pies
Fried foods, crumbed and battered food
High fat, deep fried, takeaways
Potato/corn chips, dips, pate
Nuts and seeds
Peanut butter/ almond butter
** These are heart friendly fats (mono/polysaturated fats)
Sausages, luncheon sausage, salami
Tinned corned beef, fatty bacon
Use lower fat cooking methods
Bake, steam, poach or boil
Grill or barbeque trimmed meat, use herbs and spices for seasoning
Bake fish or kebabs in foil or with baking paper, using lemon juice, stock or wine and herbs to season
Roast meat on a rack so the fat drips away
Dry roast vegetables, or use an oil spray
Let homemade soups, casseroles, and meat dishes cool and remove the settled visible fat from the top
Extend meat dishes by adding dried beans and lentils
Low fat cheese- cottage cheese, ricotta and quark
Tomato and vegetable sauces instead of creamy/cheese sauces
Fresh fruit and low fat/low sugar yoghurt
Whole grain breads
Increase amount of fruit and vegetables
Keep takeaways to once a month treat
Keep cakes/biscuits/muffins/scones/chocolate/ice cream and dessert for special occasions- occasionally.